Hi to all!
Elderberry, scientifically known as Sambucus nigra, is a flowering plant from which supplemental extracts are often prepared.
It is a purple berry rich in anthocyanins that grows in many of the warmer regions of the world.
Elderberry extract supplements are often marketed as an immune boosting supplement, and the goal of today’s article is to further explore the scientific validity of this sentiment.
The United States National Center for Free and Comprehensive Health makes the following claim:
“Some preliminary research suggests that elderberry may relieve symptoms of the flu or other upper respiratory infections.”
Let’s take a closer look.
Elderberry for immune support
At the cellular level, using blood samples from healthy volunteers, a 2021 study by Food and Agricultural Immunity showed that an elderberry preparation exhibited anti-inflammatory and antiviral properties ( including the fluand again at the cellular level).
Elderberry extract has also been shown to ssuppress unhealthy bacteria while potentially having a prebiotic effect on less healthy bacteria.
But does this potential value translate to human immune health in experimental trials?
In 2016, a randomized controlled trial by the Nutrients The journal evaluated the effects of 300 mg of elderberry extract on the duration and severity of post-travel cold symptoms in air travelers.
While elderberry did not reduce the chance of catching a cold, it did reduce both the duration and severity of a cold in those who got it and took elderberry 10 days before and 4-5 days after arriving abroad compared to those who did not.
In 2021, BMC Free Medicine and Treatments conducted a systematic review of five randomized trials involving elderberry supplements – including the study mentioned above.
This work reached three conclusions:
1. Elderberry supplementation can help reduce the severity and duration of both the common cold and the flu.
2. Elderberry supplementation appears safe and without adverse effects.
3. The available evidence is limited in quality and quantity, so it is difficult to draw strong conclusions.
In vitamin C!
Vitamin C for immune support
Vitamin C is a powerful antioxidant and has long been associated with potential immune-boosting benefits, including a link to the common cold.
An orange, two kiwis, a cup of strawberries and a single bell pepper all contain a daily amount of vitamin C.
But is there a role for vitamin C supplements as it relates to immune health?
In fact, the scientific consensus around it is very similar to that of Elderberry – meaning that taking supplements probably won’t reduce your risk of colds. but it slightly shortens the duration of a cold by almost 10% and may also reduce the severity.
According to a comprehensive Cochrane review, the most compelling evidence regarding vitamin C supplementation for immune health is for those who will be exposed to cold environments or engage in physical activity (such as marathon runners, skiers) often in cold environments.
It’s possible that supplementing with vitamin C two to three weeks before such events halved the risk of ending up with a common cold, based on data from five trials.
My thoughts
Although the science in this area is limited, it appears that the strongest evidence for benefit from using either elderberry and/or vitamin C may be the time period leading up to specific events such as air travel or vigorous physical exertion.
I know both are popular compounds and immune health in general is a topic of great interest, so we hope you enjoyed today’s discussion.
Until next time,
Andy De Santis RD MPH
Pique Daily Radiance – Vitamin C and Elderberry Supplement
The topic of today’s article is rooted in immune health, but my regular readers will know that I have previously discussed the role of vitamin C in its anti-aging effects on the skin.
But here’s a really fun fact for you – Elderberry is rich in a specific type of a family of antioxidant flavonoids known as anthocyanins.
I’ve also written extensively about the role of these types of compounds in slowing both skin and biological aging, so be sure to take a look.
This brings me to Daily Radiance by Pique, an oral skincare product that contains both Vitamin C and Elderberry.
Today’s blog post was not sponsored or sponsored by Pique, but I am partnering with them on Instagram to promote this product – which inspired me to research and write today’s piece in the first place.
That said, I was given an affiliate link (click image below) which gives you 15% off their products – which are admittedly pretty cool.
Andy De Santis RD MPH
